Desizeme - Dieting, Weight Loss, Calorie Control

High Protein, High Fiber Food Lists and Diet Plan

Many people looking for a healthy diet look for foods that are both high in protein and high in fiber. Protein takes longer to digest and suppresses the appetite. It is also vital maintaining muscles and contains essential amino acids that the body cannot synthesise itself. Fiber adds bulk and reduces the calorie density of foods so that you feel fuller for longer after eating.

Fiber is also helpful in reducing blood cholesterol helping regulate blood sugar levels. Fiber also aids digestion of food and is good for the intestine and many play a role in reducing colon cancer risks.

Eating foods that are a good source of both fiber and protein nutrients is therefore, beneficial for health and well-being. But its is quite hard to find foods that combine high fiber and high protein because the serving size is seldom standardized and nutrient lists often do not include both.

For this article data on the fiber and protein content of a wide range of food types were collected and standardized to a serving size of 100g.

An index was used to rank foods by adding twice the fiber content in grams to the protein content in grams.

Lists have been prepared for each of the food types with the highest ranked food listed first.

Many foods combine high fiber with high to moderate protein. Source: Public Domain

Foods Richest in Both Protein and Fiber

Meat, fish, eggs and most dairy products are eliminated because they contain virtually no fiber. The top 100 foods ranked by combined protein and fiber content is shown in the table below.

Surprisingly, breakfast cereals, particularly based on bran and wheat germ occur high on the list. These foods are highly processed and many have had their protein and fiber contents boosted artificially.

The other prominent food types are flours (particularly soy flour), seed and nuts. The high moisture content of fruits and vegetables tends to lower their protein and fiber contents in relation to the standard weigh of 100g.

Beans, Peas and Lentils with High Protein and High Fiber

Peas, lentils and beans were the food group with the largest simultaneous levels of both protein and fiber. A cup of beans contains about 15g of protein and 7g of dietary fiber. Beans are regarded as a healthy super food because they are rich in vitamins and minerals. However like nuts, which are also regarded as a super food, beans, peas and lentils contain relatively high amounts of fat and so the calories are relatively high.

Highest Ranking Fruit Juices Beans, Peas and Lentils

Peanuts, shelled, oil-roasted

Peanut butter, chunky type

Peanuts, all types, shelled and roasted

Peanut butter, natural

Peanut butter, smooth

Peanut butter, smooth type, light

Beans, kidney

Beans, navy,

Beans, baked, with pork

Beans, homemade, baked

Beans, refried

Lentils, boiled

Beans, pinto

Chickpeas , canned

Black-eyed peas, canned

Breads with High Protein and High Fiber

Breads made with wholemeal flours and whole grains showed the highest levels of protein and fiber.

Highest Ranking Breads

Bread, mixed-grain

Bread, wholewheat

Roll, dinner, wholewheat

Bread, pumpernickel

Bread, whole wheat, homemade

Bread, white, homemade

Bread, rye

English muffin, wholewheat

Bread, raisin

Roll, hamburger, whole wheat

Bread, oatmeal

Bread, naan

Roll, crusty

Bagel, plain

Bread, Italian

Roll, white

Roll, hamburger, white

English muffin, white

Bread, white, commercial

Bread, pita, white

Breakfast Cereals with High Protein and High Fiber

Breakfast cereals with a lot of bran showed the highest rankings

Highest Ranking Breakfast Cereals

Fibre 1, General Mills

All Bran Buds

All Bran, Kellogg’s

Corn Bran, Quaker

Shredded Wheat, Post

Fruit and Fiber Cereal

Bran Flakes

Puffed Wheat, Quaker

Weetabix

Shreddies

Life, Quaker

Raisin Bran, Kellogg’s

Cheerios, General Mills

Muesli, President’s Choice

Mini-Wheats, White Frosting, Kellogg’s

Harvest Crunch, regular

Oatmeal Crisp Maple Walnut

Oatmeal Crisp Almond

Almond Raisin Muslix

Cheerios, Honey Nut

Granola with Raisins, low fat

Just Right

Lucky Charms

Corn Flakes

Chocolate Bars with High Protein and High Fiber

Chocolate bars and Cookie Snack Bars with nuts and dried fruits are rich in protein and fiber.

Highest Ranking Chocolate Bars

Peanuts, chocolate covered

Almonds, chocolate covered

Caramel with nuts, chocolate covered (Turtles)

Peanut butter cups (Reese’s)

Milk chocolate, bars

Coconut bar, (Bounty)

Chocolate, bar coated (M&M, Smarties)

Milk chocolate, crisped rice (Nestle Crunch)

Chocolate covered wafer (Kit Kat)

Chocolate, Mars

Raisins, chocolate covered

Caramel, chocolate covered (Rolo)

Toffee, chocolate coated (Skor)

Fondant, chocolate coated (After Eight)

Cookies, Bars

Granola bar, hard, plain

Granola bar, nuts and raisins

Crackers and Flours with High Protein and High Fiber

Highest Ranking Crackers

Rye wafers, plain

Whole wheat crackers

Wheat crackers

Melba toast, plain

Rusk toast

Wheat crackers, low fat

Muffin, bran, homemade

Cheese crackers, small

Saltine

Croissant, butter

Milk crackers

Standard-type (Ritz)

Standard-type, reduced sodium (Ritz)

Muffin, chocolate chip

Muffin, fruit

Biscuit, plain, refrigerated dough

Muffin, fruit, homemade

Biscuit, plain, homemade

Highest Ranking Flours

Wheat bran

Soy flour

Wheat germ, toasted

Chickpea flour

Oat bran, dry

Wheat flour, wholegrain

Rye flour, light

Oat flour

Cornmeal, dry

Wheat flour, bread

Wheat flour, all purpose

Wheat flour, cake

Rice flour

Potato flour

Main Meals with High Protein and High Fiber

Chinese meals

Sweet & sour chicken balls

Beef & broccoli stir fry

Chicken chow mein

Chicken almond guy ding

Egg roll

Hot & sour soup

Chicken fried rice

Won ton soup

Fast Foods

Chicken sandwich, grilled chicken

Veggie burger, single patty, vegetables

Cheeseburger, single patty, plain

Hamburger, double patty

Hamburger, single patty, plain

Wrap sandwich, chicken ranch dressing

Garlic bread

Cheeseburger, double patty, vegetables

Chicken sandwich, breaded chicken

Breakfast English muffin with egg, cheese & bacon

Breakfast bagel, with ham, egg & cheese

Other Fast Foods

Chicken, breaded and fried

Quesadilla, meat

Chicken, nuggets

Burrito with beans & cheese

Burrito with beef, cheese & chilli

Chili con carne

Taco salad

Corndog (Pogo)

Hot-dog, plain

Taco with beef, cheese, vegetables

PastaDishes

Lasagna with meat

Spaghetti with meat sauce

Macaroni casserole with beef & tomato soup

Lasagna, vegetarian

Macaroni & cheese

Spaghetti with cream sauce

Restaurant Meals

Tourtiere, homemade

Stir fry with chicken

Chicken pot pie, individual

Chicken fajita

Butter chicken

Stir fry with beef

Sweet & sour meatballs

Pad Thaï

Poutine

Stir fry, tofu

Beef pot pie, individual

Samosa, vegetarian

Shepherd’s pie

Beef stew

Sushi with fish

Sushi with vegetables

Fruit with High Protein and High Fiber

Figs, dried

Dates, dried

Prunes, dried

Apricots, dried

Avocado

Raspberries

Prunes

Blackberries

Cranberries, dried & sweetened

Raisins

Kiwifruit

Pear with skin

Blueberries, raw

Fruit Juices with High Protein and High Fiber

Prune juice

Grapefruit juice

Lemon juice

Orange, strawberry & banana juice

Orange juice, diluted

Orange juice

Nectar, apricot

Lime juice

Grape juice, vitamin C added

Grapefruit juice, sweetened

Nuts with High Protein and High Fiber

Almonds, roasted

Almonds, dried

Pistachios, roasted

Almonds, oil roasted

Sesame butter, tahini

Mixed nuts, dry roasted

Mixed nuts, oil roasted

Hazelnuts (filberts), dried

Walnuts, dried

Brazil nuts, dried

Pecans, dried

Macadamia nuts, roasted

Almond butter

Pine nuts, dried

Cashews, roasted

Vegetables with High Protein and High Fiber

Seaweed, dulse, dried

Fireweed leaves

Edamame

Tomatoes, sun-dried

Beans, lima

Peas, green

Tomatoes, sun-dried

Peas, green

Brussels sprouts

Artichoke hearts

Artichoke, boiled

Mushrooms, shiitake

Potatoes, French fried

Artichoke hearts, marinated

Mushrooms, portobello, grilled

Peas, snowpeas

Sweet potato, baked

Potatoes, hashed brown

Bean sprouts, stir-fried

Corn, sweet, fresh or frozen, boiled

Top 100 Foods with the Highest Combination of High Protein and High Fiber in 100g Serving

Type

Food

Protein (g)

Total Dietary Fibre (g)

Calories (Cal)

Carbohydrate (g)

Total Fat (g)

Flours

Wheat bran

25

40

200

50

0

Breakfast Cereals

Fibre 1 - General Mills

10

47

263

80

3.3

Sweets and Sugars

Double fruit jam type spread

0

47.4

221

52.6

2.6

Breakfast Cereals

All Bran Buds with psyllium - Kellogg's

7.4

41.9

259

81.5

3.7

Flours

Soy flour

47.2

17.4

328

37.7

1.9

Breakfast Cereals

All Bran - Kellogg's

11.4

33.7

263

77.1

2.9

Seeds

Flaxseeds - whole and ground

18.2

27.3

509

27.3

36.4

Other Desserts

Soybeans - roasted - salted

34.1

17.5

466

34.1

25

Flours

Wheat germ - toasted

28.6

15.7

386

57.1

14.3

Crackers

Rye wafers - plain

10

23

335

80

0

Nuts

Almonds - roasted - salted

22.9

11.7

597

20

51.4

Nuts

Almonds - dried

22.2

11.7

578

19.4

50

Other Desserts

Air-popped

12.5

16.3

400

87.5

0

Flours

Chickpea flour

22.4

10.6

384

57.1

6.1

Nuts

Pistachios - shelled - roasted - salted

22.6

10.3

571

25.8

45.2

Beans - Peas and Lentils

Peanuts - all types - shelled - oil-roasted - salted

27

7.3

592

16.2

51.4

Beans - Peas and Lentils

Peanut butter - chunk type - fat - sugar and salt added

25

8.1

597

21.9

50

Nuts

Almonds - oil roasted

20

10.5

605

17.5

55

Beans - Peas and Lentils

Peanuts - all types - shelled - roasted

24.3

8.1

586

21.6

48.6

Other Desserts

Microwave - low fat and reduced salt

12.5

13.8

425

75

12.5

Breakfast Cereals

Corn Bran - Quaker

7.9

16.1

326

78.9

5.3

Breakfast Cereals

Shredded Wheat - Post

12

14

364

84

4

Breakfast Cereals

Fruit & Fibre - Dates/Raisins/Walnuts - Post

10.3

14.8

321

75.9

3.4

Other Desserts

Beef jerky (22cm long)

35

2

405

10

25

Beans - Peas and Lentils

Peanut butter - natural

22.6

8.1

594

22.6

51.6

Flours

Oat bran - dry

18

10.4

244

66

6

Flours

Wheat flour - whole grain

14.3

12.2

341

73

1.6

Flours

Rye flour - light

9.3

14.6

367

79.6

1.9

Breakfast Cereals

Bran Flakes - Post

9.4

14

349

77.4

1.9

Seeds

Sunflower seed kernels - roasted - salted

18.8

9.1

591

25

50

Breakfast Cereals

Puffed Wheat - Quaker

15.4

10.8

346

69.2

0

Breakfast Cereals

Weetabix

11.4

12.6

371

82.9

2.9

Other Desserts

Beer nuts

23.5

6.5

547

29.4

41.2

Beans - Peas and Lentils

Peanut butter - smooth type - fat - sugar and salt added

25

5.6

597

18.8

50

Beans - Peas and Lentils

Peanut butter - smooth type - light

25

5.3

528

36.1

33.3

Nuts

Sesame butter - tahini

16.7

9.3

603

20

53.3

Nuts

Mixed nuts - roasted

17.1

8.9

589

25.7

51.4

Nuts

Mixed nuts - oil roasted - salted

16.7

8.9

617

22.2

55.6

Nuts

Hazelnuts or filberts - dried

14.7

9.7

632

17.6

61.8

Seeds

Pumpkin and squash seeds - kernels - dried

25.7

4

540

17.1

45.7

Breakfast Cereals

Shreddies - Post

10.5

11.6

363

84.2

2.6

Flours

Oat flour

13.2

10

377

66

7.5

Breakfast Cereals

Life - Quaker

15.2

8.8

376

69.7

6.1

Breakfast Cereals

Raisin Bran - Kellogg's

8.5

11.4

317

79.7

1.7

Breakfast Cereals

Cheerios - regular General Mills

12.5

9.2

396

75

8.3

Soy Products

Meatless ground beef

21.3

4.7

197

8

9.3

Soy Products

Soy patty

21.4

4.6

194

7.1

8.6

Breakfast Cereals

Muesli - President's Choice

12.5

8.8

360

70

5

Vegetables

Seaweed - dulse - dried

25

2.5

200

25

0

Vegetables

Fireweed leaves - raw

8.3

10.8

108

16.7

0

Nuts

Walnuts - dried

16

6.8

664

12

68

Soy Products

Meatless breaded chicken nuggets

20.8

4.3

233

8.3

12.5

Breakfast Cereals

Mini-Wheats with White Frosting - Kellogg's

8.6

10.3

346

82.9

2.9

Nuts

Brazil nuts - dried

13.9

7.5

647

11.1

66.7

Other Desserts

Oil-popped - regular and microwaved

8.3

10

483

58.3

25

Sweets and Candies

Candy - chocolate covered - sweetened with sorbitol

20

4

580

40

40

Breads

Bread - white - Calorie-reduced

8.6

9.7

206

45.7

2.9

Crackers

Whole wheat crackers

6.3

10.6

444

68.8

18.8

Sweets and Candies

Sesame crunch (sesame snap)

11.4

8

517

51.4

34.3

Nuts

Pecans - dried

8

9.6

692

12

72

Other Desserts

ail mix - regular

13.2

6.6

463

44.7

28.9

Other Desserts

Bits and bites snack bites (Bits & Bites)

12.9

6.1

426

67.7

12.9

Fruit

Figs - dried

5.9

9.4

247

64.7

0

Nuts

Macadamia nuts - roasted - salted

8.8

7.9

715

11.8

76.5

Breakfast Cereals

Harvest Crunch - regular - Quaker

10.6

7

464

66

19.1

Crackers

Wheat crackers

10

7

475

65

15

Breads

Bread - mixed-grain

11.4

6.3

251

45.7

2.9

Breakfast Cereals

Oaeal Crisp Maple Walnut - General Mills

9.4

7.2

416

78.1

6.3

Breakfast Cereals

Oaeal Crisp Almond - General Mills

9.4

7.2

409

71.9

9.4

Nuts

Almond butter

15.6

3.8

641

21.9

59.4

Rice - Pasta - Baked Products

Taco shell - baked (13cm diam)

7.7

7.7

469

61.5

23.1

Flours

Cornmeal - dry

8.2

7.4

366

78.1

1.4

Other Fast Foods

Chicken - breaded and fried (pieces)

22.4

0.3

289

9.2

17.3

Breakfast Cereals

Almond Raisin Muslix - Kellogg's

9.1

6.8

393

77.3

6.8

Rice - Pasta - Baked Products

Croutons - plain

12.5

5

388

75

12.5

Cookies - Bars

Granola bar - hard - plain

12

5.2

472

64

20

Breads

Bread - whole wheat - commercial

8.6

6.9

246

45.7

2.9

Nuts

Pine nuts - pignolia - dried

14.7

3.8

676

11.8

67.6

Chocolate Bars

Peanuts - chocolate covered

12.5

4.8

520

50

32.5

Breads

Roll - dinner - whole wheat

7.1

7.5

268

50

3.6

Crackers

Melba toast - plain

10

6

390

80

0

Crackers

Rusk toast

10

6

410

70

10

Breads

Bread - pumpernickel

8.6

6.6

251

48.6

2.9

Vegetables

Edamame

11

5.2

122

9.8

4.9

Chocolate Bars

Almonds - chocolate covered

12.5

4.4

563

46.9

37.5

Crackers

Wheat crackers - low fat

11.1

5

439

66.7

11.1

Fast Foods

Chicken sandwich - grilled chicken

19.5

0.7

198

13.6

7.1

Breakfast Cereals

Cheerios - Honey Nut - General Mills

8.6

6

383

80

2.9

Breads

Bread - whole wheat - homemade with 2% milk

8.6

6

277

51.4

5.7

Breakfast Cereals

Granola with Raisins - low fat - Kellogg's

8.5

5.9

383

78

5.1

Nuts

Cashews - roasted - salted

14.3

2.9

569

31.4

45.7

Other Desserts

Sesame sticks - salted

14.3

2.9

536

42.9

35.7

Crackers

Muffin - bran - homemade

7

6.5

349

56.1

14

Breads

Bread - white - homemade with 2% milk

8.6

5.7

286

48.6

1.1

Fruit

Dates - dried

4

8

280

76

0

Breads

Bread - rye

8.6

5.7

260

48.6

2.9

Vegetables

Tomatoes - sun-dried

0

10

250

50

0

Fruit, vegetables and beans are high in fiber and protein . Source: Public DomainBest foods for weight gain in babies and children. Source: https://commons.wikimedia.org/wiki/File%3AVegetarian_diet.jpgMost bean varieties are a rich source of fiber and protein, but they are also rich in calories.
Source: Public DomainDo not forget the dried fruits and nuts which have high calories, good nutrients and good protein levels. Source: Public DomainThe low carb - high protein diet plan. Source: Public DomainThe high protein low cal food pyramid. Source: Public DomainSeafood is an excellent choice. Source: Public Domain